If you are looking for the best diet for diabetics, you need to focus more on your food choices instead of a tailor-made meal plan. All these food choices will play a key role in managing your diabetes while providing enough energy and nutrition to your body.
What is the best diet for diabetics?
It all depends on your age, gender, physical activity, and fitness goals. And yes, there is no single diet that can be deemed as a ‘perfect one’ for diabetes. So, the key here is to pick the best food options from the available food groups.
Additionally, you may have to decrease the consumption of a certain food item while increasing your consumption of others. You also have to pay special attention to the portions and serving sizes.
Before you go any further with the best diet for people with diabetes, learn about the available food groups and their significance in reducing blood sugar in your body.
List of Printable Meal Plans for Diabetes
Understanding the main food groups
Fruits and vegetables
Even if you are diagnosed with diabetes, it doesn’t mean that you cannot consume fruits and vegetables. Most fruits and veggies are low in calories but are loaded with essential vitamins, fiber, and minerals.
Moreover, they add a lot of flavor and texture to each of your meals. Now, when it comes to selecting the right fruits and vegetables, you must go for the ones with a low glycaemic index. This will ensure their minimal impact on your blood sugar after consumption.
On the other side, check for fruits and vegetables lower in carbs and go easy on your digestive system.
You can opt for fruits and vegetables like melon, grapefruit, berries, dates, apricots, carrots, peas, green beans, mushrooms, cucumber, spinach, cauliflower, broccoli, and lettuce. All these fruits and vegetables are lower in carbs and contain all the required vitamins and minerals.
An average person’s diet contains a lot of starchy foods like rice, bread, potatoes, and pasta. All of these food options are high in carbohydrates, and this is why they cannot be considered healthy for a person diagnosed with diabetes.
This is because most starchy foods trigger a spike in blood glucose, which is where it becomes tough for the person to manage their diabetic condition.
There are certain options, like whole-wheat bread, pasta, and brown rice, which are high in fiber and low in carbs. So, you can try them out as better alternatives to starchy foods in your daily diet.
Your body requires protein to maintain the health of your muscles, tissues, skin, and bones. Still, being a person diagnosed with diabetes, you must avoid red and processed meat, as it comes loaded with certain compounds and chemicals harmful to your health.
You can further opt for various seeds and nuts to add a bit of variety to your protein consumption. Speaking of the portion and serving sizes, your daily meals must contain at least one or two portions of proteins.
When it comes to dairy products, you must always stay mindful and cautious regarding their serving size. Most of the dairy options like milk, cheese, and yogurt come loaded with high-quality protein and calcium that is quite significant for the health and well-being of your bones, muscles, and teeth.
Still, certain dairy options contain saturated fat that is quite harmful to your health. So, when you’re going for a dairy product, check for any preservative or added sugar to the mix. If you are looking for yogurt, opt for unsweetened yogurt, or you can even add certain fruits to grab that required taste and texture.
List of foods that needs to be avoided
As you’re looking for the best diet for diabetics, you need to avoid certain food items that are high in salt, sugars, and fat. Food items like chocolates, ice cream, biscuits, and sugary beverages must be avoided by every means.
All of these options are high in calories, and further leads to a spike in your blood sugar levels. Besides, they come loaded with all the unwanted calories and healthy saturated fats, which is not good for your heart health.
Bottom-line for the best diet for diabetics
Bringing the perfect blend of all the food options mentioned above will help you create the best diet for diabetics. Consult your doctor or physician to enquire about your dietary requirements according to your age, gender, and physical activity. If your diabetic level is reading on or above 300 mg/dl get a medical care immediately. If you don’t have an insurance check grants provided by government for diabetics.